Just like any other muscle, when you work out your PC it gets “in shape.” But unlike other types of weight training, the benefits here aren’t as visible. Don’t worry, I’ll explain what I mean.

Think of it this way: squats make your peach plump so you can see the results as they happen – not immediately, of course. However, when it comes to training your PC there really is nothing to “see,” since the layers of muscles we’re talking about are deep, deep, inside you.

Well, if you’re bad at reading between the lines: working out (if you even wanna call it that) your pelvic floor can lead to a more pleasurable sexual experience for everyone involved. It even has other health benefits, too – like improving symptoms of urinary incontinence. Sounds too good to be true, doesn’t it? Well, thankfully, this is for real.

How to do Kegels

Now that your brief anatomy lesson is over, let’s get to the good stuff: how the heck do you do a Kegel? Well, there are a few ways, some with equipment and some without. But before we explain all that, it’s important that you locate your PC muscles.

If you can stop peeing mid-stream, you have your pelvic floor muscles to thank. Ideally, you’d keep these muscles tight while you work out in order to reap all the sexy benefits!

Most popular Kegel exercises

Grab your yoga mat (or get this one for $10), get on your back and prop your knees up but make sure to keep them shoulder-width apart. With your butt off the floor, contract and release your PC muscles for five to 10 seconds and repeat for as many sets as you deem necessary (10 to 20 is recommended). Introducing this quick exercise into your daily self-care routine will boost your sex life in the weeks to come!

Just like your regular fitness goals, it can be useful to have someone (or in this case something) to keep you on track. With touch sensors that respond to your every squeeze, the LUNA Smart Bead measures your orgasm potential and sets a routine that’s right for you. And since it’s made by LELO, you can rest assured knowing it’s made with high-quality, body-safe materials, is 100% waterproof and comes covered by a full one-year warranty.

In addition to routinely flexing your PC muscles, adding some weight to the process is a good way to keep yourself in tip-top shape. So when you go to purchase a Kegel weight kit, keep in mind that a kit with graduating weights made out of something body-safe (like this silicone one) will continue to challenge you as your muscles get stronger.

Marisa Losciale specializes in NSFW culture, audio gear, and photography. A former editorial and photo director for Spoon University at SUNY New Paltz, her work has been featured in the Rockwell Center for American Visual Studies, Post-Trash, the New Paltz Oracle, and the Legislative Gazette.